11 Immunity-Boosting Foods to Strengthen Your Body Naturally

5. Nuts & seeds (almonds, sunflower seeds)

Nuts and seeds are compact nutrient packages with vitamin E, healthy fats, selenium, zinc, and B vitamins — all helpful for immune support and cell repair. Almonds and sunflower seeds are easy to pack in a tiffin or sprinkle over yogurt and salads. A small handful daily provides vitamin E, which acts as an antioxidant to protect immune cells. Walnuts and chia seeds add omega-3s while Brazil nuts are rich in selenium, but limit Brazil nuts to a few per week because of very high selenium content. Pair nuts with fruit or roasted chana for a satisfying mid-afternoon snack. For allergy sufferers, choose alternative seeds like pumpkin or hemp seeds. Keep portions modest; nuts are calorie-dense. Buying unsalted versions helps manage sodium intake, and lightly toasting nuts at home brings out flavor without added oil. Including a variety of nuts and seeds across the week widens nutrient coverage and supports immune resilience (Medical News Today).